4 point kneeling based exercises that are BRILLIANT for keeping your glutes strong and back happy!

Some very small movements here but ultimate isolation! It starts off with a real abdominal challenge and rest assured it gets a little easier from there!

Some lovely gentle neck rotations added into this session, which focusses on gluteal and hamstring strength and activation in lying.

Hard lying on your tummy? Put a pillow underneath your belly button.
This is a fantastic way to help to stabilise your back. BUT you shouldn't feel tension / pain lying in this position. If you do, ask us and leave this session for another day :)

* Ignore the fuzz at the beginning! At some point we will edit that bit out ;)
** Bill has also broken the rules, as this one is actually just over 13 mins!
Other than that (!) it's a great session!!

Make sure you do this warm, particularly with your shoulders due to the session beginning with a...

Becky literally filmed this between a reformer session in the pod and starting in clinic with under 10 mins to spare - PROVING that we can all factor in a little stretch here and there, even when we think we don't have time, you can always do a little ;)

Deep hip stretches, dynamic side openers, upper trunk mobility, adductor stretches and posterior line stretches.
Super short.
Super snappy.
NO excuses!

Hip adductors
Spine lengthening
Thoracic rotation
Hamstrings

How movement should be taught- through the body of a 6 year old!

Less thought, more movement, more fun!

This class was filmed on Saturday 23rd September 2023 up a treehouse in Snowdonia, when Becky usually teaches her live online class.

A clear theme of balance wobbling ...
Watch out for the incredible Kylie knee squat manoeuvre type thing!

This class was filmed on Saturday 23rd September 2023 up a treehouse in Snowdonia, when Becky usually teaches her live online class.

Some lovely thoracic openings and deep hip stretches with whole body activation. Challenge your balance with dynamic movement.

This session will activate your abdominals and challenge your trunk stability and flexibility with deep front and lateral line opener.

You can repeat this flow 3-4 further times if you wish!

3 minutes
Hip extension, balance, thoracic opening, deep hip flexor stretches - all ticked off with this beauty of a short, sharp session.

If you knees are not happy with squats at the moment, this one isn't for you sadly - but see your physio and it will be sometime soon!
Glutes, hamstrings and quads are the focus here with the squat work, alongside the spinal muscles of multifidus and erector spine.